After a couple of years of leading fall prevention courses, I have noticed a difference in how I move about.

            I am quicker to spot fall hazards, and take more precautions on sidewalks, stairs and icy ground. (Walking like a penguin is my favorite tip for navigating slippery surfaces.) Most importantly, I maintain an exercise routine that helps build my strength and balance.

            Starting March 17, Ohio State University Extension will offer one of our fall prevention programs, Stepping On, at College Hills Retirement Village, 905 Portage Road, Wooster. The class will meet once a week on Tuesdays for seven weeks from 10 a.m. to noon in the village’s activity center, with the final class on April 28.

            To register, contact OSU Extension, Wayne County, at 330-264-8722.

            Helping me facilitate the class will be Kate Shumaker, Family and Consumer Sciences Educator for OSU Extension, Holmes County. The last time we offered Stepping On at College Hills, participants reported making changes such as removing tripping hazards and becoming less fearful about navigating their environment and falling. One participant shared that she had reviewed her medication with her doctor, which resulted in a change in one of her prescriptions because of side effects that could impair her balance.

            Stepping On has been researched and proven to reduce falls by 31 percent in older adults living independently. Key benefits include:

• Increased confidence: Stepping On helps participants build self-confidence in their ability to manage their health behaviors and avoid falls, which helps maintain active and fulfilling lives. We demonstrate how to safely get up in case of a fall and the proper way to use walking aids.
• Improved strength and balance: We teach simple exercises to enhance physical strength and balance. We practice the exercises in class so that participants can learn to include them in their daily routines.
• Enhanced awareness: We discuss how to spot fall hazards in the home and community and teach strategies to eliminate them.
• Better health management: We cover important topics like impact of vision and medication on falls, and safe footwear, with input from guest experts such as pharmacists and physical therapists.
• Social support: Our small group setting provides a supportive environment where participants can share experiences and learn from peers and trained facilitators.

Participants can expect to finish the program with more strength, better balance and a feeling of confidence and independence.

      Class size is limited, so if you are interested, please be sure to register early.

      I’ll leave you with a few more tips on how to keep your balance during winter weather.

• Wear gloves to keep your hands warm and out of your pockets. This frees up your arms so you can extend them out from your sides to improve your ability to stay upright.
• Slow down, take short, careful steps at first, then adjust your pace to surface conditions.
• Walk like a penguin. Point your feet slightly outward and put your center of gravity directly over your feet as much as possible.
• Use a backpack or a cross-body bag when carrying something to free up your hands. If you need to carry groceries or heavy bags, take them one at a time.
• Wear winter assistive devices with built-in grippers over your shoes or boots.
• Use a cane or walking poles when out in winter weather.
• Get in and out of your vehicle slowly, holding onto the door and steering wheel while stepping on or off a slippery surface.

Be careful out there!

Laurie Sidle is an Ohio State University Extension Family and Consumer Sciences and 4-H program assistant and may be reached at 330-264-8722 or sidle.31@osu.edu
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This article was previously published in The Daily Record.